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RKC Classic Kettlebells

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kettlebell workout

Finding Even More Value with the Bottom-Up Kettlebell Get-Up (and a Workout)

This past Thursday the class focused on strikes. Now, it may come as a surprise to some of you, but I am not in the habit of going around and hitting people. It was an interesting psychological block to work though, which I am now thinking is very important. If I need to hit someone, I have a lot less qualms now.  Granted, I have made it 40 years without having to hit anyone, and here's hoping that continues. All the straight-wrist kettlebell training definitely kept in handy, but making the mental connection (intellectually of course it was already there) was a fun challenge.  Needless to say I decided to do more bottom-up get-ups the next day.
Bottom-up get-up and H2H kettlebell swings workout

Since I wanted to take my time with the reps, I chose a modest weight, the 10kg kettlebell. The handle is thicker than the 8kg, so there's more to grasp, but the lighter weight allowed me to go super slow. I also wanted to get my heart rate up, so I added in some swings.  Here's the simple workout I did, which could be easily scaled up or down, or done for a longer time as well.

Kettlebell Strength and Mobility Workout with a Pump Stretch Prying Cobra Demo Video!

Once again I'm working with a fairly tight schedule with hard deadlines, self-imposed deadlines, productivity goals, catching up from the move (seriously the glass doors on the cabinets need to go up TONIGHT aggh!), and I'm now taking a 1.5hr Systema class twice a week.  Needless to say I am working on reconfiguring my training.  On the plus side (BIG plus) not sharing a floor with someone's ceiling means training inside at home is now "guilt free".  Woohoo!

Pump stretch - mobility and kettlebells workout

It was Monday night and after taking Sunday off from training (other than some slacklining) I really felt the need to do SOMETHING. This is kind of a bare minimum kettlebell workout, and if you have the time and/or inclination you could absolutely run through it more than once, adding a different mobility exercise between the sets of swings. Note that I punctuated the sets of kettlebell swings with a long time favorite mobility move the "pump stretch" so popular with RKCs - its similar to an up-dog, down-dog, and I also like the "prying cobra" variation especially if it's been a day at the desk. Scroll down a little, I made a video for you too :)

So here's what I did:

Heavy Kettlebells + Fajitas... A Workout and Simple Cast Iron Skillet Fajitas Recipe

Must admit, I'm really enjoying the lower humidity and slightly cooler weather here at my new place... and even though I was very active before, being able to just go outside and work out with very little fanfare (or audience) has inspired me to do even more. I felt like going pretty heavy with things last night, and ended up surprising myself a little.

48kg Beast Kettlebell

Given that I kept seeing references to the get-up in Systema class on Tuesday--and then of course after reading Dan John's very cool article about the get-up, of course I had to feature get-ups as well. In fact I was feeling pretty energetic and decided to go a little heavy (remember, I'm only about 130lbs, so it's relative) with those too.

First off, I did my favorite basic joint mobility sequence (this is an unlisted video, and I need to make it more fancy, but you know how it goes)  and a few get-ups on both sides without any weight.

Backyard Shoulder Mobility and Generalized Kettlebell Mini Workout

After seeing Ryan Pitts wield that crazy Leviathan Mace yesterday I knew that I'd have to get in at least a little mace work today. I also needed to work on my shoulders some too after a 10 round wicked pairing of heavy kettlebell swings and pullups (among other things... I need to share that workout with you this week...) the other day.  The weather was so nice that I decided to try out this particular tree branch that seemed perfect for ring training--and it was!  So I headed to the backyard with my Stronger Grip short mace, a very inexpensive set of gymnastic rings, a standard wood dowel, and a 24kg kettlebell...
Intermediate Gymnastic Rings Strength Drill Adrienne Harvey GiryaGirl.com
So, the mobility sequence was as follows (or just watch the video below which I scraped from Facebook Live--it's live, it's real, and of course in the middle of it the neighbor decides its time to get wacky with what sounds like a circular saw).

I did three rounds of the following:

The "Half and Half" Kettlebell Workout

I have a real love of heavy single kettlebell swings, especially in sets of 10. That rep range really lets me focus on the form and generate as much power as I can, then the set ends before anything has the chance to get weird. For this reason I really love this rep range for advanced beginners or even intermediate folks for regular swings, they don't have time to let a bad habit sneak in, and plenty of great quality reps get in their memory banks. So, if the kettlebells are properly chosen there's plenty of opportunity to get some near maximal moments in this simple workout. Especially when going for 10 rounds....  That being said, when I did this with a workout partner, I brought out a selection of kettlebells in case we wanted to swap heavier or lighter.  So, in addition to the 32kg kettlebell and pair of 16kg kettlebells mentioned in the example workout, I had a 24kg and a pair of 12kg, a 20kg, and a pair of 10kg. Yes, I have quite the collection... I now have enough kettlebells to open my own gym, or lead a pretty decent sized group class of men and women of various fitness levels... (yes, that's foreshadowing...)
 

The Half N Half Kettlebell Workout

Other things to consider when choosing your kettlebells for this workout: if you go lighter, then really focus on your skills, making every rep super perfect while minimizing rest/breaks.

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.
 

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)

 

Kettlebell Goddess Workout DVD

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Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

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NYC Workouts Notebook

Here's an eBook of workouts I created for an exclusive NYC private gym (kettlebells, calisthenics, sandbag) along with options for customization and coaching!

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What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof


(Audible Listening)
33 Strategies of War Robert Greene


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